Eggplant recipes can take on different personalities. Grilled or sauteed briefly, eggplant has a firm, almost meaty texture. But roast it awhile in the oven and you'll be amazed at the creamy, silky result. Most eggplant varieties—whether purple, white, or striped—have a mild, earthy taste that melds with other flavors. Before buying, gently squeeze eggplant (they should give a little) and check for soft or brown spots. Store in a cool spot outside the fridge for a couple of days. Eggplant sops up oil, so brush or spray it on right before cooking. Eat the skin to get fiber and cancer-fighting antioxidants.
Grilled Miso Eggplant
Cut 1 lb eggplant lengthwise into 8 slices. Brush with 1 Tbsp olive oil and grill, turning, until golden brown and almost tender, about 7 minutes. Stir together 2 Tbsp white miso, 1 Tbsp reduced-sodium soy sauce, and 1 tsp honey. Brush eggplant with mixture and grill until tender, about 2 minutes longer. Sprinkle with 2 Tbsp fresh parsley and 1 Tbsp toasted sesame seeds. Serves 4.
NUTRITION (per serving) 96 cal, 4 g pro, 12 g carb, 6 g fiber, 4.5 g fat, 0.5 g sat fat, 410 mg sodium
Eggplant Caponata
Heat 2 Tbsp olive oil in frying pan over medium-high heat. Add 1 lb cubed eggplant, 1 chopped red bell pepper, 1½ cups chopped zucchini, 1 cup chopped red onion, and 1 Tbsp chopped fresh thyme. Saute until tender, about 15 minutes. Add 12 oz chopped tomatoes (about 1½ cups), 2 Tbsp chopped garlic, and 3 Tbsp red wine vinegar and cook 4 minutes longer. Season with salt and pepper to taste. (Makes 5½ cups.) Serve with grilled chicken. Serves 6.
NUTRITION (per serving) 96 cal, 2 g pro, 12 g carb, 4 g fiber, 5 g fat, 0.5 g sat fat, 10 mg sodium
Eggplant Dip
Heat oven to 400°F. Bake 1 lb eggplant on baking sheet until collapsed and tender, about 45 minutes. Remove peel and pulse flesh in food processor with 1/4 cup chopped fresh parsley, 1/4 cup 2% plain Greek-style yogurt, 2 Tbsp tahini paste, 1½ Tbsp fresh lemon juice, 1 tsp chopped garlic, and 1/2 tsp cumin. Top with 1 Tbsp extra virgin olive oil. (Makes 2 cups.) Serve with grilled pita bread. Serves 4.
NUTRITION (per serving) 112 cal, 4 g pro, 8 g carb, 4 g fiber, 8 g fat, 1 g sat fat, 12 mg sodium
Mini Eggplant Parmesan
Heat grill to medium-high heat and lightly oil rack. Cut 3/4 lb eggplant crosswise into 8 rounds. Lightly brush with 1 Tbsp olive oil and grill, turning, until golden brown and tender, about 7 minutes. Remove. Top 1 eggplant round with a 1/2 oz slice of fresh mozzarella, 2 or 3 tomato slices, another eggplant round, and 1 basil leaf. Repeat to form 4 stacks. Grill, covered, until cheese begins to melt, about 2 minutes. Garnish with cherry tomatoes (halved if large) and more basil. Drizzle 2 Tbsp balsamic vinegar over stacks. Serves 4.
NUTRITION (per serving) 110 cal, 4 g pro, 8 g carb, 3 g fiber, 7 g fat, 2.5 g sat fat, 64 mg sodium
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Eggplant Rollatini
Trim 2 lb eggplant and cut lengthwise into 14 slices (1/4"). Discard end slices. Put on foil-lined baking sheet lightly coated with cooking spray. Broil, turning once, until golden brown on both sides and tender, about 8 minutes. Heat oven to 425°F. Spread 1 cup marinara sauce in a 9" pie dish. Mix 1 cup part-skim ricotta, 3/4 cup chopped fresh basil, 1/4 cup grated Parmesan, and 1 lg egg white. Dollop about 1 rounded Tbsp of the cheese mixture on a short end of each eggplant slice. Roll up and place seam side down in prepared dish. Sprinkle with 2 Tbsp grated Parmesan. Bake until bubbling, about 10 minutes. Top with basil leaves. Serves 4.
NUTRITION (per serving) 234 cal, 15 g pro, 26 g carb, 10 g fiber, 9 g fat, 5 g sat fat, 473 mg sodium
Eggplant With Sausage, Feta, And Mint
Slice 1 lb eggplant crosswise. Put on baking sheet lined with nonstick foil and lightly coat rounds with olive oil spray. Broil 5" from heat, turning, until tender and golden, 10 minutes. Top with 1/4 cup crumbled feta and broil until melted, 30 seconds. Cook 1/2 lb hot Italian turkey sausage (casings removed) in frying pan over medium-high heat, stirring to break up lumps, until cooked, 6 minutes. Put eggplant on platter, sprinkle with sausage and 2 Tbsp shredded fresh mint, and drizzle with 1 Tbsp olive oil. Serves 4.
NUTRITION (per serving) 128 cal, 13 g pro, 8 g carb, 4 g fiber, 6 g fat, 2.5 g sat fat, 508 mg sodium
Pasta Alla Norma
Put 1 lb cubed eggplant on foil-lined baking sheet coated with olive oil spray. Broil 5" from heat, stirring, until golden brown and tender, about 8 minutes. Heat 1 Tbsp olive oil in large nonstick frying pan over medium-high heat. Add 3 cups halved cherry tomatoes and 1 cup chopped red onion. Cook until tomatoes are just wilted, about 3 minutes. Toss 3 cups cooked whole wheat spaghetti (8 oz dry) with eggplant and tomatoes. Serve topped with 1/4 cup each torn fresh basil and parsley and shaved ricotta salata. Serves 4.
NUTRITION (per serving) 313 cal, 13 g pro, 56 g carb, 10 g fiber, 6.5 g fat, 2 g sat fat, 99 mg sodium
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